Why are so many Londoners swapping high-intensity workouts for Pilates—and can it really help you lose weight?
From reformer beds in glass-fronted Shoreditch studios to mat classes in church halls across Clapham, Pilates has become one of the capital's most in-demand workouts. Scroll through social media, and you will see sculpted abs, slow controlled movements, and claims of ' long, lean muscle'. But can Pilates alone deliver meaningful weight loss—or is it better suited to toning, posture, and strength?
Grounded in London's booming boutique fitness scene, this guide breaks down the science of calorie burn versus muscle tone, explains how Pilates fits into a weight-loss strategy, and highlights 10 London studios worth trying.
Why Pilates Has Become London's Go-To Low-Impact Workout
In a city where commutes are long and stress levels are high, many people are prioritising workouts that feel restorative rather than punishing.
Pilates offers exactly that. Developed by Joseph Pilates in the early 20th century, the method focuses on controlled movements, breathwork, and core stability. Unlike high-intensity interval training (HIIT), it is low-impact and joint-friendly.
Studios across areas such as Notting Hill, Shoreditch, and Chelsea now charge between £20 and £38 per class, with monthly memberships ranging from £180 to £320 depending on location and class frequency. The higher price point reflects the equipment — particularly reformer machines — and smaller class sizes.
But popularity does not automatically equal fat loss.
Calorie Burn: How Many Calories Does Pilates Actually Burn?
If weight loss is your primary goal, calorie expenditure matters.
A 60-minute mat Pilates class typically burns between:
- 175–250 calories for someone weighing around 70kg
- Slightly more if the class incorporates dynamic or faster-paced sequences
A 60-minute reformer Pilates class can burn:
- 250–350 calories, depending on intensity and resistance
By comparison:
- A moderate 5km run may burn 300–450 calories
- A spin class can burn 400–600 calories
This means Pilates is not usually a high-calorie-burning workout.
To lose 0.5kg (about 1lb) of body fat, you need a deficit of roughly 3,500 calories. Relying solely on Pilates would require a significant number of classes per week, which may not be realistic for most London schedules—or budgets.
However, calorie burn is only part of the picture.
Muscle Tone vs Weight Loss: What Pilates Actually Changes
Many people equate the 'Pilates body' with weight loss. In reality, the visible changes often come from improved muscle tone and posture rather than dramatic fat reduction.
1. Core Strength and Definition
Pilates deeply targets the transverse abdominis—the muscle that acts like a corset around your midsection. Strengthening it can create a flatter appearance, even without substantial fat loss.
2. Improved Posture
Standing taller can instantly make you appear slimmer. In London's desk-heavy workforce, this benefit is significant.
3. Lean Muscle Development
Pilates builds muscular endurance and definition, particularly in the glutes, hamstrings and shoulders. Increased muscle mass can slightly raise resting metabolic rate — but not dramatically compared with heavy resistance training.
In short, Pilates can reshape how your body looks without necessarily changing the number on the scale.
Is Pilates Enough to Lose Weight on Its Own?
For most people, Pilates alone is unlikely to produce significant weight loss unless:
- You are previously sedentary
- You attend classes multiple times per week
- You maintain a calorie deficit through diet
Weight loss fundamentally requires a sustained energy deficit—consuming fewer calories than you burn.
Pilates can contribute to that deficit, but it is rarely sufficient on its own unless paired with dietary changes.
Strength Training and Diet: The Missing Pieces
If your goal is fat loss rather than simply toning, consider combining Pilates with:
Progressive Strength Training
Lifting heavier weights increases muscle mass more effectively than bodyweight or light resistance alone. More muscle slightly increases daily calorie expenditure and improves insulin sensitivity.
Two to three weekly sessions of structured strength training, alongside one or two Pilates sessions, is a balanced approach.
Moderate Cardiovascular Exercise
Brisk walking along the Thames, cycling through Hyde Park, or attending spin classes can increase overall calorie burn without excessive strain.
Nutrition Strategy
You cannot out-train a calorie surplus.
A moderate deficit of 300–500 calories per day is generally considered sustainable. Prioritise:
- 1.6–2.2g of protein per kg of bodyweight
- Fibre-rich vegetables
- Minimally processed carbohydrates
- Healthy fats in controlled portions
Tracking intake temporarily can help establish awareness, though long-term rigid restriction is not necessary.
The London Pilates Boom: 10 Studios to Try
If you are curious about incorporating Pilates into your routine, here are 10 well-regarded London studios offering mat and reformer classes.
1. Ten Health & Fitness
Locations: Notting Hill, King's Cross, Chiswick
Reformer-focused with physiotherapy-led programming.
Intro offers typically start around £55 for three classes.
2. Heartcore
Locations: Kensington, Chelsea, Fulham, and more
High-intensity reformer classes blend strength and cardio.
Single classes cost approximately £35.
3. Frame
Locations: Shoreditch, King's Cross, Victoria
Bright, energetic classes combining Pilates with dance-inspired movement.
Classes from around £20–£28.
4. Paola's Body Barre
Location: Kensington
Boutique feel with reformer and barre crossover sessions.
5. Tempo 301
Location: East London
Rhythm-based reformer sessions set to music.
6. The Refinery
Location: Notting Hill
Offers reformer and mat Pilates alongside strength classes.
7. Studio Lagree
Locations: Chelsea, City
Technically Lagree rather than classical Pilates, but reformer-based and high intensity.
8. Blok
Locations: Clapton, Shoreditch
Industrial-chic studios offering mat Pilates among other disciplines.
9. Triyoga
Locations: Camden, Chelsea, Soho
Offers mat Pilates within a broader wellness setting.
10. Nobu Pilates
Location: Central London
Small-group reformer sessions with personalised attention.
How to Structure a Weekly Plan for Fat Loss
If you live and work in London and want a practical structure, consider:
Option A (Beginner-Friendly):
- 2x Reformer Pilates
- 2x 30-minute brisk walks
- 1x Full-body strength session
Option B (Intermediate):
- 2x Strength training
- 2x Reformer Pilates
- 1x Cardio session
This balance improves muscle tone, maintains joint health, and increases overall energy expenditure.
Who Should Prioritise Pilates?
Pilates may be particularly beneficial if you:
- Sit for long hours at a desk
- Experience lower back discomfort
- Are returning from injury (with medical clearance)
- Want improved body awareness
For some Londoners, sustainability matters more than maximum calorie burn. A workout you enjoy and attend consistently is more effective than one you abandon after three weeks.
The Bottom Line: Is Pilates Enough?
Pilates is excellent for core strength, posture, flexibility, and muscular endurance. It can support weight loss indirectly by building lean muscle and improving movement quality.
However, for meaningful fat loss, most people will need:
- A controlled calorie intake
- Progressive resistance training
- Consistent physical activity
Pilates works best as part of a balanced programme rather than a standalone weight-loss solution.
In London's diverse fitness landscape — from reformer studios in Chelsea to mat classes in Hackney — Pilates offers a sustainable, lower-impact foundation. Just do not mistake toning for fat loss.
If your goal is to feel stronger, stand taller, and move better, Pilates may be exactly what you need.
If your goal is rapid weight loss, it is only one piece of the puzzle.
